Eating a Bowl of Spinach Per Day

by Maia Appleby

You may get more nutrients from eating cooked spinach than raw

Spinach is virtually free of fat, sugar and cholesterol. Each cup of raw spinach contains only 7 calories, so it is a wise addition to your diet if you are trying to lose weight. It is also rich in vitamins, minerals and phytonutrients, and it is easy to pair with side dishes, making it a feasible option at any meal. It is more nutrient-dense eaten raw, but you may eat much more of it if you cook it, so prepare it in a way that you will get the maximum amount of nutrients.

Vitamin A

Spinach is a rich source of vitamin A, which promotes good vision and helps keep your skin, teeth and bones healthy. Men need 700 micrograms of vitamin A per day and women need 600, according to the "American Journal of Clinical Nutrition." A bowl of raw spinach gives you 5,626 international units of vitamin A, which converts to 1,688 micrograms, more than three times the amount you need each day. Vitamin A from foods is considered safe, according to the University of Maryland Medical Center, but getting too much of it from supplements, which use retinol rather than beta-carotene, can be toxic. Eating a bowl of spinach each day is a safe way to ensure that you get enough of this vitamin.

Vitamin K

A bowl containing 2 cups of raw spinach gives you 290 micrograms of vitamin K, a nutrient that helps your blood clot. It also may play a role in building strong bones. People with osteoporosis tend to have low levels of vitamin K, while higher levels of vitamin K have been found in people with greater bone density. The Institute of Medicine recommends that men get 120 micrograms of vitamin K per day and women get 90 micrograms, so if you have a bleeding disorder or if you are at risk of osteoporosis, adding a daily bowl of spinach to your diet could prevent serious problems.

Cooked Spinach

Many people consider raw spinach healthier because cooking it depletes it of many water-soluble vitamins, such as vitamin C and folate. Cooked spinach, however, is more condensed, so you are likely to eat a larger serving of it in a sitting and get more nutrients from it. A cup of cooked spinach contains 888 micrograms of vitamin K and 5,650 micrograms of vitamin A. Its vitamin C and folate content are similar to those of raw spinach, with about 18 milligrams of vitamin C and 263 micrograms of folate per serving. One cup of cooked spinach also contains three times as much fiber as 2 cups of raw spinach.

Raw Spinach Safety Tips

In 2009, an outbreak of E. coli stemming from contaminated bagged spinach prompted the United States Food and Drug Administration to publish an advisory to consumers. It recommends thoroughly washing all fresh spinach before eating it, even if it comes in a bag or is prewashed. The FDA also advises consumers to wash their hands thoroughly with soap before, during and after preparing fresh spinach. Keeping it refrigerated and discarding it when it is no longer fresh can also protect you from illness.

Warnings

Although it is safe for most people to eat a bowl of spinach per day, some should be careful with vitamin K, according to the National Institutes of Health. If you are on an anticoagulant medication, keep your intake of foods rich in vitamin K, including spinach, consistent, as abrupt fluctuations in your vitamin K intake could decrease or overaccentuate the effectiveness of your medication. If you have a history of kidney stones, the oxalate in spinach could be problematic, according to Cedars-Sinai Medical Center. Although it happens rarely, predisposed people who eat large amounts of spinach can develop hyperoxaluria, a condition in which calcium and oxalate crystals form kidney stones.

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About the Author

Maia Appleby is a NASM-certified personal trainer with more than 15 years of experience in the fitness industry. Her articles have been published in a wide variety of print magazines and online publications, including the "Gale Encyclopedia of Nursing and Allied Health," "New Moon Network" and Bodybuilding.com. She has also worked as a weight-loss counselor and Pilates instructor.

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